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  6. Cranberry bean raw vs. Beetroot

Cranberry bean raw vs. Beetroot — In-Depth Nutrition Comparison

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How are cranberry bean raw and beetroot different?

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, phosphorus, magnesium, zinc, potassium, and manganese than beetroot.
  • Daily need coverage for folate for cranberry bean raw is 124% higher.
  • Cranberry bean raw contains 24 times more vitamin B1 than beetroot. While cranberry bean raw contains 0.747mg of vitamin B1, beetroot contains only 0.031mg.
  • Cranberry bean raw has a lower glycemic index (35) than beetroot (64).

Beans, cranberry (roman), mature seeds, raw and Beets, raw are the varieties used in this article.

Infographic

Cranberry bean raw vs Beetroot infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more MagnesiumMagnesium +578.3%
Contains more CalciumCalcium +693.8%
Contains more PotassiumPotassium +309.8%
Contains more IronIron +525%
Contains more CopperCopper +958.7%
Contains more ZincZinc +937.1%
Contains more PhosphorusPhosphorus +830%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +179.6%
Contains more SeleniumSelenium +1714.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin B1Vitamin B1 +2309.7%
Contains more Vitamin B2Vitamin B2 +432.5%
Contains more Vitamin B3Vitamin B3 +335.6%
Contains more Vitamin B5Vitamin B5 +382.6%
Contains more Vitamin B6Vitamin B6 +361.2%
Contains more FolateFolate +454.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Beetroot DV% diff.
Folate 604µg 109µg 124%
Fiber 24.7g 2.8g 88%
Copper 0.794mg 0.075mg 80%
Vitamin B1 0.747mg 0.031mg 60%
Iron 5mg 0.8mg 53%
Phosphorus 372mg 40mg 47%
Protein 23.03g 1.61g 43%
Magnesium 156mg 23mg 32%
Potassium 1332mg 325mg 30%
Zinc 3.63mg 0.35mg 30%
Manganese 0.92mg 0.329mg 26%
Selenium 12.7µg 0.7µg 22%
Vitamin B6 0.309mg 0.067mg 19%
Carbs 60.05g 9.56g 17%
Calories 335kcal 43kcal 15%
Vitamin B2 0.213mg 0.04mg 13%
Vitamin B5 0.748mg 0.155mg 12%
Calcium 127mg 16mg 11%
Vitamin B3 1.455mg 0.334mg 7%
Vitamin C 0mg 4.9mg 5%
Sodium 6mg 78mg 3%
Polyunsaturated fat 0.527g 0.06g 3%
Fats 1.23g 0.17g 2%
Saturated fat 0.316g 0.027g 1%
Choline 6mg 1%
Net carbs 35.35g 6.76g N/A
Sugar 6.76g N/A
Vitamin A 0µg 2µg 0%
Vitamin E 0.04mg 0%
Vitamin K 0.2µg 0%
Monounsaturated fat 0.106g 0.032g 0%
Tryptophan 0.273mg 0.019mg 0%
Threonine 0.969mg 0.047mg 0%
Isoleucine 1.017mg 0.048mg 0%
Leucine 1.838mg 0.068mg 0%
Lysine 1.58mg 0.058mg 0%
Methionine 0.346mg 0.018mg 0%
Phenylalanine 1.245mg 0.046mg 0%
Valine 1.205mg 0.056mg 0%
Histidine 0.641mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +1330.4%
Contains more FatsFats +623.5%
Contains more CarbsCarbs +528.1%
Contains more OtherOther +205.6%
Contains more WaterWater +606.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +231.3%
Contains more Poly. FatPolyunsaturated fat +778.3%
Contains less Sat. FatSaturated fat -91.5%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.